Stinging nettles suffer from a problem of perception -- consuming anything whose name includes "stinging" does not sound like a good idea. Thin hairs on this plant may irritate your skin if handled without gloves, and there is even a stinging nettle eating competition to test contestants' pain threshold. However, preparing stinging nettles for pain-free consumption is well worth the effort: this green vegetable offers excellent nutritional value. Of course, talk to a doctor before using stinging nettle to treat any condition.
Basic Nutrition
A 1-cup serving of blanched stinging nettles contains 37 calories and 0.1 g of fat. Based on a 2,000 calorie diet, an average meal should contain approximately 550 calories -- accounting for three meals plus two small snacks -- so to get a balanced meal in that calorie range, consider serving a portion of stinging nettles with a protein, such as fish, chicken or turkey, along with a nutritious grain or starchy vegetable. Stinging nettle provides few carbohydrates and a small amount of protein, as well. One cup contains 6.6 g of carbohydrates and 2.4 g of protein. Be sure to supplement your diet with protein and carbohydrate-rich foods to meet your nutritional goals, generally 130 g of carbohydrates and 46 to 56 g of protein.
Minerals
Stinging nettles supply iron -- each 1-cup portion contains 7.7 percent to 17.5 percent of the daily recommended intake, depending on your nutritional requirements. Your physician may urge you to consume more iron-rich foods, such as nettles, to combat anemia or attention-deficit hyperactivity disorder. The calcium content of stinging nettles is also significant: 1 cup provides 32.9 to 42.8 percent of the amount you require daily. Calcium promotes strong teeth and bones, and it may also lessen the symptoms of premenstrual syndrome, preventing headaches, mood swings and bloating.
Vitamins
Including stinging nettles in your diet gives you a huge boost in vitamin A. A 1-cup serving contains 1,790 IU of this vitamin, nearly three times the amount you need in a single day. Vitamin D works with calcium to strengthen your teeth and bones, although its main role in the body is to normalize the amount of calcium and phosphorus in your bloodstream. Your body is able to store extra vitamin A, so the additional vitamins you consume are not wasted. Stinging nettles also serve as an excellent source of vitamin K, a vitamin your body requires for blood clotting. Each 1-cup portion contains 369 to 493 percent of the daily recommended intake. Like vitamin D, your body can store vitamin K for later use.
Benefits
Stinging nettles have a long history of use as a diuretic and joint pain treatment. Incorporating nettles into your diet helps to promote healthy adrenal glands and kidneys, encouraging your body to expel toxins and react to stress in positive ways. Eating nettles may also offer you relief from season allergies, according to a May 2006 article in the "New Life Journal." Many people use stinging nettle to make tea, taking it for a variety of maladies, including respiratory and urinary problems, diabetes and protection against kidney stones, as well as to speed wound healing. No scientific evidence confirms these uses, however.
References
- University of Maryland Medical Center: Stinging Nettle
- The Telegraph: World Stinging Nettle Eating Championship attracts record crowd
- U.S. Department of Agriculture National Nutrient Database: Stinging Nettles, blanched (Northern Plains Indians)
- Institute of Medicine: Dietary Reference Intakes
- University of Maryland Medical Center: Iron
- University of Maryland Medical Center: Calcium
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